Client Tip – The Meal Plan

 In Blog

For those wanting to take charge of their health, look no further than the meal plan.

Ever hear the saying if you fail to plan then you plan to fail? Whoever coined it must have been talking about designing a meal plan. I get it: the thought of planning out what you’re going to eat seems like it can take a backseat to all the other crazy things going on in your life.

But if you want to see results from your efforts, then you don’t really have a choice…..unless you were born on the planet Krypton and then the rules don’t apply to you (that’s a Superman reference for you non-comic book fans).  For the rest of us, following consistent habits is the “secret” to getting fit.

The habits are pretty cut and dry: eat a protein with each meal, consume a breakfast not from a box with a cartoon character on it, balance out your fat intake, and get plenty of plant based food. Things can get more complicated from that, but it’s a good start.

Meal planning for the week doesn’t have to be the rubik cube marathon everyone makes it out to be. It all starts with a trip to the grocery store with you following the two golden rules:

  1. Make a list
  2. Don’t go hungry

It seems kind of obvious but very few do it.

Along with that, a few special items can make life a lot easier:

Slow cooker

Rice cooker


Indoor grill

Tupperware or glassware

Since protein should be your highest priority, you want to have plenty on hand. Your best bet is to use that indoor grill and slow cooker to make some proteins. Chicken and turkey work great on the grill, while things like tenderloins can go in your slow cooker. Chicken, turkey, and a pork tenderloin gives you three meals each day (but your free to pick your own proteins).

Breakfast is another herculean task for many. Here’s a work around: crack a few eggs into a jar and chop up some peppers to mix in with it. Repeat that process several times. 3 jars gives you breakfast for three mornings. Each morning, just open the jar and pour the contents into a pan. Voila- there’s your breakfast.

Now take a large Tupperware container and pour whatever nuts you want in it. Walnuts, pumpkin seeds, almonds, and cashews give you a nice mix of fats. Next, add in some dried fruit: raisins, cherries, and some dates. Go ahead and even mix in some chocolate chips if you’re feeling frisky. You now have a homemade trail mix at your disposal.

Lastly, grab some small containers and designate each one for a vegetable: celery, cucumber, cauliflower, carrots, and broccoli will all sit well for two to four days. Eat them raw or have them on hand to mix with a protein. For those who can’t tolerate raw vegetables, a light sauté will do the trick.

This whole process can take around 30- 45 minutes on a Sunday afternoon. It’s actually so simple you’ll have plenty of time left over to work on that rubik cube.

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